7/21-10- Paula's Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 21. July 2013 22:11

 

 

One effective way to track your progress with your clean eating diet and exercise program is to use a fitness and nutrition journal.  They are available on paper and on-line.  I made my own to suit my desires and had copies made at a print shop. 

There is one pre-made fitness/food diary made called Fitbook. 

There are at least 3-4 web sights available that I know about that People I know have found success with.  They can even send updates and progress charts to your I-phone.

Try what works for you.  Any efforts made will reap rewards.

 

 

7/21/10 - Wednesday Workout:

Recumbent bike- 30 minutes

Strength train- triceps

 triceps kickback- 12 lb

 cable extention (standing)- 2 tubes

Bird dog (abs) Opposite arm-knee, extended strongly

ab crunch on stability ball

 

 

 

7/21/10- Wednesday Food Diary:

Breakfast-

grapefruit (40 cal)

Soy protein powder (90 cal) 

1 small banana (60 cal)

A.M. Snack-

5 pinapple spears (57 cal) 

2 tbls organic almond butter (120 cal)

1 cup egg whites, 1 cup spinach, 1/2 cup brocolli(130 cal)

 Lunch-

4 oz Mahi Mahi (100 cal)

Salad-2 cups spinach, 4 cherry tomatoes, 1/2 orange sweet pepper, 3 asparagus, brocolli slaw, 1 tbls sunflower seeds, roasted (85 cal)

 P.M. Snack-

3/4 cup cottage cheese, nonfat (120  cal)

1/2 cup raspberries/blueberries ( 40 cal)

Dinner-

4 oz. Skate ( white fish)(190 cal) 

 8 asparagus ( 25 cal)

large sweet potatoe, sliced grilled peaches on top ( 121 cal) 

Dessert-

Homemade popcorn ( 90 cal)

TOTAL CALORIES- 1251

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Paula's Healthy Living

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